Simple office stretches to ease pains

Sitting in the office for a long period of time may lead to muscle stiffness and pains. Tracy Tang, Physiotherapist I of Yan Chai Hospital, teaches four stretching exercises at the office to boost your energy, prevent and ease muscle problems.

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Neck pain

Neck stretching exercise: Sit down with crossed arms between legs. Tilt the head down and sideways until a stretch is felt at the neck. Hold for 30 seconds and relax.

Targeted muscles

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Neck and upper back pain and tightness

Upper back stretching exercise: Sit down. Cross arm. Stretch elbow and reach forward until a stretch is felt at the upper back and neck. Hold for 30 seconds and relax.

Targeted muscles

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Tennis elbow, carpel tunnel syndrome and forearm muscles tightness

Fingers stretching exercise: Point 10 fingers at each other. Elbow out. Press two hands together until a stretch of fingers is felt. Hold for 30 seconds and then relax.

Targeted muscles

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Knee pain, thigh and anterior shin tightness, and sprain ankle

Standing thigh stretching exercise: Stand and support hands on a table. Place right foot on a chair and stand on left leg with knee slightly bent. Press right foot on the chair and squat down until a stretch is felt at the right thigh and anterior shin. Hold for 30 seconds and relax. Switch to another leg and repeat.

Targeted muscles